Uma kukhulunywa nge-cardio,i-treadmillkuyisinqumo esithandwayo kubantu abaningi abafuna ukuthuthukisa amazinga abo okuqina komzimba. Ukugijima ku-treadmill kungakunikeza indlela elula nephumelelayo yokushisa amakhalori, kwandise ukukhuthazela kwenhliziyo, futhi kunciphise nokucindezeleka. Kodwa-ke, kungokwemvelo ngawe ukuzibuza ukuthi kufanele ugijime isikhathi esingakanani ku-treadmill ukuze uthole imiphumela emihle kakhulu.
Eqinisweni, isikhathi esifanele sokugijima ku-treadmill sincike ezintweni ezahlukahlukene, okuhlanganisa izinga lakho lokufaneleka, imigomo, kanye nempilo iyonke. Kodwa-ke, kuneziqondiso ezijwayelekile ongazilandela ukukusiza ukuthi unqume isikhathi esifanele okufanele usichithe ku-treadmill.
Okokuqala, kufanele ucabangele izinga lakho lokufaneleka komzimba njengamanje. Uma umusha kwi-cardio, kunconywa ukuthi uqale ngokuzilolonga okufushane bese wandisa kancane kancane isikhathi. Isibonelo, ungaqala ngokugijima imizuzu eyi-15 bese wengeza umzuzu noma emibili ekuziloleni kwakho isonto ngalinye uze uzizwe ukhululekile ukugijima imizuzu engama-30 noma ngaphezulu ngesikhathi.
Uma usuvele ungumgijimi onolwazi, ungase ukwazi ukuzilolonga isikhathi eside ku-treadmill. Kodwa-ke, kubalulekile ukulalela umzimba wakho futhi ugweme ukuzicindezela kakhulu. Ukuzilolonga ku-treadmill isikhathi eside ngaphandle kokuphumula okufanele kungaholela ekulimaleni noma ekukhathaleni.
Esinye isici okufanele usicabangele lapho unquma isikhathi esifanele sokugijima ku-treadmill yimigomo yakho. Ingabe ufuna ukuthuthukisa ukukhuthazela kwakho emdlalweni noma emcimbini? Ingabe ufuna ukwehlisa isisindo? Noma ufuna nje ukuba nempilo enhle iyonke?
Uma uziqeqesha umgomo othize, kungadingeka uchithe isikhathi esiningi ku-treadmill ngeseshini ngayinye ukuze ufinyelele imiphumela oyifunayo. Isibonelo, uma uziqeqesha umjaho we-marathon, kungadingeka ugijime ihora noma ngaphezulu ngesikhathi ukuze wakhe amandla adingekayo. Ngokuphambene nalokho, uma uzama ukwehlisa isisindo, ungabona imiphumela ngokuziqeqesha okufushane uma nje unamathela esimisweni sakho sokuzivocavoca kanye nokudla.
Okokugcina, kufanele ucabangele impilo yakho iyonke kanye nokulinganiselwa kwakho ngokomzimba. Uma unesifo noma ululama ekulimaleni, kungadingeka ukuthi uqale ngokuzilolonga okufushane kwe-treadmill bese wandisa kancane kancane isikhathi sakho sokuzilolonga ngokuhamba kwesikhathi. Futhi, uma uzwa ubuhlungu noma ukungakhululeki ngenkathi ugijima ku-treadmill, qiniseka ukuthi uthatha ikhefu bese ukhuluma nochwepheshe wezokwelapha ukuze athole imbangela eyinhloko.
Ngokuvamile, ochwepheshe abaningi bokufaneleka komzimba batusa okungenani imizuzu engama-30 yomsebenzi we-aerobic olinganiselayo ezinsukwini eziningi zesonto ukuze kulondolozwe impilo nokufaneleka komzimba. Lokhu kungafaka phakathi ukugijima ku-treadmill, ukugibela ibhayisikili, noma ezinye izinhlobo zokuzivocavoca kwe-aerobic.
Ekugcineni, isikhathi esifanele sokugijima ku-treadmill sincike ezidingweni zakho kanye nemigomo yakho. Ngokuqala ngokuzilolonga okufushane nokwandisa kancane kancane isikhathi sokuzilolonga kwakho ngokuhamba kwesikhathi, ungakha ukukhuthazela kwenhliziyo nokuthuthukisa ukuqina komzimba wakho. Khumbula ukulalela umzimba wakho, ugweme ukuzicindezela kakhulu, futhi njalo uthintane nodokotela uma unenkinga mayelana nesimiso sakho sokuzivocavoca.
Isikhathi sokuthunyelwe: Juni-09-2023